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Post by Maximum6 on Jul 27, 2006 16:31:13 GMT -5
tim..
i have been look through your journal..trying to get some ideas on good tricep exercises for my routine.
Mainly because i have the same feelings about cg benchpress..about working the shoulders and chest too much..i need something in place of it.
however...i feel very limited ...because alot of tricep exercises i've tried doesn't feel that great..i.e lying skull crushers.
If anything my favorite tricep exercise is the seated ez bar overhead extension. I see you use the cybex tricep machine alot. I have that at my gym...and i think i've used it once. Its the machine with the parallel grip handles....I don't think i like that one though...feels like my body is pushed away from the machine every rep.
Any ideas or tips?
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Post by Tim Wescott on Jul 27, 2006 16:51:08 GMT -5
tim.. i have been look through your journal..trying to get some ideas on good tricep exercises for my routine. Mainly because i have the same feelings about cg benchpress..about working the shoulders and chest too much..i need something in place of it. however...i feel very limited ...because alot of tricep exercises i've tried doesn't feel that great..i.e lying skull crushers. If anything my favorite tricep exercise is the seated ez bar overhead extension. I see you use the cybex tricep machine alot. I have that at my gym...and i think i've used it once. Its the machine with the parallel grip handles....I don't think i like that one though...feels like my body is pushed away from the machine every rep. Any ideas or tips? Mike,I also love to do seated ez bar overhead extensions....I just call them Seated French Presses,but vthey are the same thing. They are about the only exercise where the triceps are fully stretched. Try them standing with a cable attatched to the low pulley of a crossover unit,or alternate arms by using dumbells. Another one I ilke is Bent-Forward Cable Exts.,don`t use a rope,use a V-handle or EZ-Bar attatchment if possible and concentrate on the stretch even if you have to lower the poundage. You can also do these kneeling with your elbows placed on a bech like Larry Scott did,or use a single handle and alternate arms. I prefer higher reps for triceps ,but like in most of my training I use a wide rep range for variety and to try and make sure I hit both types of muscle fibers....fast twitch and slow twitch. Bench dips are great where you put your feet up on one bench.....especially if you have someone to add plates or a heavy dumbell to your lap. We have two Cybex units for tris and one is much better than the other......both the same premise but ones more modern and beleive it or not,not as good as the older one in my opinion. DB Kickbacks,Decline Skullcrushers,reverse pushdowns,1-arm pushdowns,lying db exts.,and various machines depending on whats available might help,as well as adding in some intensity techniques. |
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Post by Maximum6 on Jul 27, 2006 17:09:38 GMT -5
ez bar overhead is the only exercise that i can do overhead on with free weights. The other exercises like 2arm db overhead..or 1arm either stresses my wrist too much, my shoulders, or the back support on the bench stop short of my range of motion...and can't get that stretch in the tricep. On the bent over cable extensions...how come don't use a rope?? there's is also this one arm cable exercise that JAY CUTLER does in his older dvd NEW, IMPROVED, AND BEYOND. It kind of looks like a reverse grip extension. However..i can't really tell how his wrist is turned at the end of the extension...so i'm having questions about doing this exercise. www.youtube.com/watch?v=YYxDoUhy-Qkif you can see it..that's what he's doing. |
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Post by Tim Wescott on Jul 27, 2006 17:28:31 GMT -5
I don`t personally care for the rope.just my opinion.
Don`t use weights that are so heavy with the db`s.....do 10-15 good reps and try super-setting some stuff.
Can`t you do overhead exts. with a cable and a V-bar?
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Post by mrky03 on Jul 27, 2006 18:05:40 GMT -5
Good job Tim! I'll bet you got a monster pump from that one!
Are you pushing your diet hard yet?
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Post by Maximum6 on Jul 28, 2006 7:10:24 GMT -5
tim..i don't know if you have this problem..
but when having the bar away from my head at the bottom position of over head extension (standing or seated)...
My shoulders starts to tense up.
However...if i have the bar close to my head i don't feel it in the shoulders. The problem is though..if i have the bar close to my head...the upper arms are not perpendicular to the floor..it slightly pointed forward instead.
Is that normal?
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Post by Tim Wescott on Jul 28, 2006 10:50:05 GMT -5
Max,just position yourself so that you are comfortable and no stress is placed on the shoulders.
We are all different structurally and some "expert" advice should be ignored or modified according to the individual.
For example,most muscle books will tell you to keep the ebows pointed high and close to your head on exts.,but I say BS to this,if your elbows are slightly out of there recommended position,it matters not, as long as you use strict form,and concentrate on the triceps getting the majority of the workload.
Too much stress on the joints in some of these recommendations IMO,and they should be altetered just a bit per the individual.
Joel,For the last 4-5 weeks I would eat clean for a few days and then binge out a bit on something,then keep repeating this pattern.......my logic was that I had plenty of time,and I did,bt I`m dieting like a Spartan now and have been for the last 2 weeks.
I did not get fat as my diet was clean for the most part,but it was 2 steps forward,and 1 step back.
My current diet:
Meal 1:(Pre-Workout)
Whey shake in water
Meal 2:(Post-Workout)
Whey shake in water
1 med. baked potato
Meal 3:
8 egg whites
1 whole egg
1/2 cup oatmeal
water
Meal 4:
5-6 oz. chicken breast
lg. salad with vinegar
water
Meal 5:
5-6 oz. chicken breast
1 cup green beans
water
Meal 6:
5-6 oz. chicken breast
water
Same thing each and every day,the only exceptions are every third day,I`ll increase carbs just a bit by eating a cup of brown rice with Meal 4.
I interchage salads with green beans for variety,having 2 cups (green beans) per day,or a salad and 1 cup of green beans,and at times,I eat tuna,fresh codfish,ground turkey breast,steak,or more egg whites,in place of one of the chicken meals,but mostly it`s chicken and eggwhites.
On high carb days, I allow myself a bit of air-popped popcorn with butter spray at night while watching TV,and a rice cake here, and there with natty PB,and/or sugar-free jelly,and a Tbsp. od olive oil on my salads.
That`s it,other than that,for the most part,I eat just what is written out in the 6 meals above daily.
I`ll increase cardio and drop shakes in August...I know I can be much more cut and better conditioned, and this time out I`m determined to do just that.
I`m gonna` attempt to eat 3 cans of tuna a day at 3 weeks out if I can stomach it!! LOL #pukeb9vn#
I also drink a ton of water,coffee,Crystal-Lite,and a few Diet-Cokes here and there.
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Post by Tim Wescott on Jul 28, 2006 11:18:10 GMT -5
Fri. July 28th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Giant-Set:
{Seated Dumbell Curls:3 x 12,12,10 with 30 pounders
{Lying Dumbell Extensions:3 x 12 with 30 pounders
{EZ-Bar Curls:3 x 10 with 70 pounds
{Skullcrushers:3 x 20,15,12 with 70 pounds
The weights look wimpy, but this thouroughly kicked my ass.........no rest between exercises, and about a minute or so rest between cycles,and the weight feels a hell of a lot heavier than it looks...........trust me on that !! LOL ;D
Super-Set #1:
{Cybex Preachers:
5pl.-10 plus half reps
5pl.-10 plus half reps
4pl.-10 plus half reps
{Cybex Seated Triceps Extensions:
5pl.-20
'5pl.-15
4pl.-15
Super-Set # 2:
{1-Arm Cable Curls:
1 x 15 with 2 plates
{Pressdowns:
1 x 30 with 5 plates
Forearms:
Super-Set:
{Reverse Cable Curls:
4pl.-20
5pl.-15
5pl.-12
5pl.-12
3pl.-20
{Wrist Curls:
60-20
60-20
60-15
60-12
60-12
Cardio:
30 minutes walking on inclined treadmill = 410 calories!!
Good friggin` week of training !! #arockon6ha#
Tomorrow.............. cardio and abs, then a well deserved rest day for this old man !! LOL #oldmansmiley9lq#
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Post by Intensity on Jul 28, 2006 14:52:29 GMT -5
My current diet: Meal 1:(Pre-Workout) Whey shake in water Meal 2:(Post-Workout) Whey shake in water 1 med. baked potato Meal 3: 8 egg whites 1 whole egg 1/2 cup oatmeal water Meal 4: 5-6 oz. chicken breast lg. salad with vinegar water Meal 5: 5-6 oz. chicken breast 1 cup green beans water Meal 6: 5-6 oz. chicken breast water Same thing each and every day,the only exceptions are every third day,I`ll increase carbs just a bit by eating a cup of brown rice with Meal 4. I interchage salads with green beans for variety,having 2 cups (green beans) per day,or a salad and 1 cup of green beans,and at times,I eat tuna,fresh codfish,ground turkey breast,steak,or more egg whites,in place of one of the chicken meals,but mostly it`s chicken and eggwhites. On high carb days, I allow myself a bit of air-popped popcorn with butter spray at night while watching TV,and a rice cake here, and there with natty PB,and/or sugar-free jelly,and a Tbsp. od olive oil on my salads. That`s it,other than that,for the most part,I eat just what is written out in the 6 meals above daily. I`ll increase cardio and drop shakes in August...I know I can be much more cut and better conditioned, and this time out I`m determined to do just that. I`m gonna` attempt to eat 3 cans of tuna a day at 3 weeks out if I can stomach it!! LOL #pukeb9vn# I also drink a ton of water,coffee,Crystal-Lite,and a few Diet-Cokes here and there. I dont know why… but a lot of your posts make me want to start dieting again  Nothing fancy… just hardcore basic things… i LOVE it! You are the man Tim… and you'll prove it once again at your last 2006 contest! |
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Post by Tim Wescott on Jul 28, 2006 15:08:17 GMT -5
Thanks Mo,I am determined to get as lean as I was in 2001, which was probably my all time leanest condition ever.
I know I can do it, and I`m prepared to suffer by making broccoli and dry tuna my only cheat meal !! LOL ;D #pukeb9vn#
I honestly beleive I can win the Over-50 NABBA Nats overall if I get in that kind of condition.
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Post by TNA on Jul 28, 2006 21:31:30 GMT -5
Damb Tim, that's one intense workout! Well done buddy. And a well deserved rest for the weekend!!
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Post by Tim Wescott on Jul 29, 2006 13:05:44 GMT -5
Thanx Terry,it was a pretty decent week of training!!
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Post by Tim Wescott on Jul 29, 2006 13:11:27 GMT -5
Sat. July 29th.
Cardio,Abs,Neck:
Cardio:
40 minutes walking on inclined treadmill = 510 calories...........was really cranking it out!!
Abs:
Tri-Set # 1:
{Rope-Crunches-3 x failure with 10 plates
{Crunches-3 x failure
{Lying Leg Raise-3 x failure
Tri-Set # 2:
{Vertical Leg Raise-1 x failure
{1/4 Situp On Decline-1 x failure
{Roman-Chair Situps On GHR Machine-1 x failure
Neck:
Nautilus 4-Way Neck Machine:
2 x failure in each position with varying poundages depending on the position I was training.
Good one!! #arockon6ha#
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Post by mrky03 on Jul 29, 2006 18:27:36 GMT -5
Good training and what a tight diet! We must seem nuts to the average person!
I believe that you will be successful at the masters nationals! IT GONNA BE YOUR YEAR! #arockon6ha#
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Post by masterschamp on Jul 30, 2006 6:38:17 GMT -5
Good training and what a tight diet! We must seem nuts to the average person! I believe that you will be successful at the masters nationals! IT GONNA BE YOUR YEAR! #arockon6ha# We're gonna make sure it's WOTW day at the Master's next year!!! Keith |
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Post by Tim Wescott on Jul 30, 2006 10:33:47 GMT -5
Good training and what a tight diet! We must seem nuts to the average person! I believe that you will be successful at the masters nationals! IT GONNA BE YOUR YEAR! #arockon6ha# We're gonna make sure it's WOTW day at the Master's next year!!! Keith We`ll damn sure do our best to do just that Keith !!  |
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Post by Tim Wescott on Jul 31, 2006 10:52:58 GMT -5
Mon. July 31st.
Quads,Calves,Posterior Chain:
Quads:
Unilateral Leg Press:
1pl.-20
2pl.-20
3pl.-20
4pl.-15
5pl.-12
Squat Machine:
185-12 (feet together)
225-10
275-10
315-10
340-6 New PR **
The last set was actually pretty easy, and I know I could have gotten 8 reps, but decided against it because of my back issues......I`ll go up next time,or increase reps for sure!!
Dumbell Lunge:
20-12
30-12
Did these with my lead foot on a wedge type platform,one leg at a time for increased time under tension.
Super-Set:
{Leg Extensions:
90-10
90-10
{Lying Leg Sled:
7pl.-10
7pl.-10
Good finishing Super-Set.
Adductor Machine:
110-30
The pain is now gone in my right upper thigh so I`m adding these back in again.
Quad Stretch-Stretched my quads for about 2-3 minutes with various stretches.
Calves:
Super-Set:
{Standing Calf Raise:
4 x failure with 225 pounds
{Leg Press Calf Raise:
4 x failure with 315 pounds
Also did half reps and stretching after every set of each exercise until I couldn`t stand the pain any longer.
Posterior Chain:
Reverse Hyper Machine:
4x12 with 50 pounds
Done very slowly and held for a second or two in the top position.
Hyperextension:
1 x 20 with just bodyweight
Also done in an exaggerated slow manner with static holds at the top.......... with a squeeze.
Great workout...............my legs are rocked!! #pukeb9vn#
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Post by Hoopie on Jul 31, 2006 11:25:21 GMT -5
Great w/o Boss!!! Damn that looked painfull! Are ya duck walking now?
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Post by Tim Wescott on Jul 31, 2006 11:27:30 GMT -5
Great w/o Boss!!! Damn that looked painfull! Are ya duck walking now? More like duck hobbling Hoops!! ;D Thanx bro!! |
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Post by mrky03 on Jul 31, 2006 16:09:30 GMT -5
Good one as usual Tim. You train consistently hard!
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Nothing fancy… just hardcore basic things… i LOVE it! You are the man Tim… and you'll prove it once again at your last 2006 contest!
